Unit 3 Flashcards
what are the three principles of training
overload, specificity, reversibility
overload definition
training effect occurs when a physiological system is exercised at a level beyond which it is normally accustomed
specificity definition
training effect specific to muscle fibers recruited during exercise, energy systems involved, type of muscle contraction
reversibility definition
gains are lost when training ceases
how does endurance and resistance exercise training increase protein synthesis
exercise stress activates gene transcription and protein synthesis
what is the process of training-induced muscle adaptation
- muscle contraction activates signal pathways to promote adaptation
- results in gene expression and synthesis of new proteins
- adaptations dependent on mode, intensity, and duration of activity
what is the recommended training to increase VO2 max
large muscle groups, dynamic activity, 20-60 min 3 or more times per week at greater than 50% VO2 max
what is the average increase in VO2 max with exercise?
15-20% (up to 50% in those with low initial)
Cardiac Output
amount of blood pumped to the muscle
a-v O2 difference
amount of oxygen taken up by muscle for ATP production
Cardiac Output equation
Q = SV x HR
what are short-term adaptations to exercise
increased plasma volume (cardiac output)
anaerobic training adaptations
hypertrophy of type 2 muscle fibers and mitochondrial biogenesis
muscular strength
maximal force a muscle group can generate
muscular endurance
ability to make repeated contractions against a submaximal load
muscle hypertrophy
increased muscle mass caused by growth of existing muscle fibers
high resistance/load training
2-8 reps, increases muscle hypertrophy and strength in all individuals
medium resistance/load training
8-15 reps, increases muscle hypertrophy and strength in untrained individuals
low resistance/load training
20+ reps, increases muscular endurance but not strength or hypertrophy
where do adaptations to resistance training occur first
nervous system, skeletal system second
training volume equation
sets x reps x resistance
when does muscle protein synthesis increase
immediately after exercise
concurrent training
cardio and resistance training performed in the same session, have opposing effects so strength gains decrease
how long for recovery of dynamic strength loss when you begin retraining
as quickly as 3 weeks
2 parts of prescription of medicine
dose, effect
FITT principle
Frequency (days per week), Intensity, Time (minutes of exercise), Type (activity)
how is VO2max measured
Direct: Graded exercise test
Indirect: heartrate, estimations
% Heart rate reserve equation
HR / (HR max - resting HR)
Borg Scale
quantify exercise intensity, originally 6-20 now 0-10
guidelines for improving fitness
screening, progression, warm up, cool down
which diseases involve controlling glucose during exercise
type 1 and 2 diabetes
which diseases involve controlling lung function and immune system during exercise
asthma and COPD
which diseases involve controlling vascular and cardiac function during exercise
hypertension and myocardial infarction
asthma
shortness of breath and wheezing, due to contraction and inflammation of smooth muscle airways
chronic obstructive pulmonary disease
includes bronchitis, emphysema, and bronchial asthma, limits activities, may require oxygen
who is cardiac rehabilitation recommended for
angina pectoris, myocardial infraction, coronary artery bypass graft, angioplasty
three phases of cardiac rehabilitation
- inpatient exercise program
- outpatient exercise, close supervision
- less direct supervision, may be home-based
how much does vo2 max decline in older adults
1% per year
major adaptations to pregnancy
- blood volume increases 40-50%
- oxygen uptake and heart rate are higher during rest and during exercise
- cardiac output is higher at rest and during exercise in first two trimesters
what are the exercise recommendations for cancer patients
- multiple short sessions
- preferred aerobic modalities
- strength and flexibility at least 2 days per week
High-intensity interval training
repeated cycles of short duration high intensity exercise with recovery periods
what are the components of metabolic syndrome
increased BP, high triglycerides, large waistline, low hdl cholesterol, elevated fasting blood sugar
hypertension metabolic syndrome measurement
> 130/80 mm Hg
what causes many chronic diseases
inflammation / obesity
glycemic index
measurement of how a specific carb food elevates blood glucose levels (higher is worse for health)
benefits of fiber
promotes bowel movement, reduces risk of diverticular disease, lowers cholesterol levels
protein function
contractile elements for muscle, membrane transporters, enzymes, hormones
how many amino acids does the body need
20, 9 are essential
energy intake of macronutrients
carbs: 45-65%
fats: 20-35%
Protein: 10-35%
RDA for protein
0.8g per kg of body weight
what source of protein contains all 9 amino acids
animal sources
three major classes of lipids
- triglycerides (stored form)
- Phospholipids (found in membranes)
- Sterols (make hormones and some vitamins)
Adequate intake of water
2.7 L per day (women), 3.7 L per day (men)
requirements to be a vitamin
- body can’t synthesize compound or make enough
- compound found naturally in foods
- when compound is missing, it results in poor health
two-compartment model of body compostition
fat mass, fat free mass
BMI equation
Weight (kg) / height (m^2)
equation for energy balance
change in body macronutrient stores = energy intake - energy expenditure
popular low carb diets
akins, south beach, zone, ketogenic
popular low fat diets
Mediterranean, ornish
popular high protein diets
paleo
popular nutritionally-balance diets with restricted calories
weight watchers, jenny craig
key factors that influence adherence to diet
sense of full feeling, satiety, a variety of foods
fatigue
inability to maintain power output or force during repeated muscle contractions
central fatigue factors
central nervous system, reduction in motor units activated and firing frequency
peripheral fatigue factors
neural factors, mechanical factors, energetics of contraction
muscle in vivo
measures fatigue of muscle in the body
sarcolemma and transverse tubules on fatigue
altered muscle membrane conduction and action potentials (Na and K pump can’t maintain amplitude and frequency)
action potential block in the T-tubules (reduced sarcoplasmic reticulum Ca release)
how much should training increase per week
less than or 10% increase
progressive resistance exercise
periodically increasing resistance to continue to overload the muscle
linear periodization
shift from high volume/low intensity to low volume/high intensity training
male strength difference over females
upper body 50% stronger
lower body 30% stronger
men exhibit greater hypertrophy long term
common training mistakes
overtraining
undertraining
performing non-specific exercises
lack of a long-term training plan
failure to taper
symptoms of overtraining
decrease in performance
loss of body weight
chronic fatigue
more infections
psychological staleness
elevated HR and blood lactate levels
Tapering
short term reduction in training load prior to competition to allow muscles to resynthesize glycogen and heal from training damage
female athlete triad
low energy availability leading to menstrual dysfunction and low bone mineral density
